How to Make Nutritious Choices When Eating Out While Traveling

Eating out at restaurants can be a challenge when you’re trying to maintain a healthy diet while traveling. However, with a little knowledge and some smart decision-making, you can still make nutritious choices and stay on track with your goals. Here are some tips to help you navigate restaurant menus and make healthier choices while eating out:

1. Plan Ahead: Before heading to a restaurant, take a few moments to review the menu online if available. Look for healthier options, such as grilled or baked dishes, salads, or vegetable-based meals. By having an idea of what to expect, you can make a more informed decision and avoid impulsive choices that may not align with your dietary needs.
2. Opt for Lean Protein: Choose lean sources of protein, such as grilled chicken, fish, turkey, or tofu. These options provide essential amino acids without excess saturated fats. Avoid fried or breaded protein choices, as they tend to be higher in calories and unhealthy fats. If possible, request lean proteins to be cooked with minimal added oils or fats.
3. Load Up on Vegetables: Vegetables are packed with nutrients and fiber, making them an excellent choice for a balanced meal. Look for dishes that include a variety of vegetables, either as a side or as the main component. Steamed, roasted, or grilled vegetables are preferable to those cooked in heavy sauces or butter. If the dish doesn’t come with enough vegetables, consider ordering a side of steamed vegetables or a salad.
4. Be Mindful of Portions: Restaurant portions are often larger than what you need for a single meal. To avoid overeating, consider sharing a dish with a travel companion or ask for a to-go container right away and pack half of the meal for later. Alternatively, order an appetizer or a starter as your main course. Another option is to ask if they offer a smaller portion or lunch-sized portions.
5. Choose Whole Grains: When possible, opt for dishes that include whole grain options, such as brown rice, quinoa, whole wheat pasta, or whole grain bread. These choices provide more fiber, vitamins, and minerals compared to refined grains. Look for whole grain options in dishes like salads, grain bowls, or stir-fries.
6. Mind the Preparation Method: Pay attention to how the food is prepared. Choose dishes that are grilled, baked, steamed, or roasted instead of fried or deep-fried options. Avoid dishes that are described as creamy, breaded, crispy, or smothered in heavy sauces, as these tend to be higher in unhealthy fats, sodium, and calories.
7. Control Dressings and Sauces: Salads can be a healthy choice, but the dressings can add a significant amount of calories and unhealthy fats. Opt for dressings on the side and use them sparingly. You can dip your fork into the dressing before taking a bite of salad to get the flavor without overdressing it. For other dishes, ask for sauces and dressings to be served on the side, allowing you to control the amount you consume.
8. Hydration is Key: Choose water, unsweetened tea, or sparkling water as your beverage options. Avoid sugary drinks, sodas, and excessive alcoholic beverages, as they can contribute to unnecessary calories and dehydration. If you choose to have an alcoholic drink, do so in moderation and balance it with water.
9. Customize Your Order: Don’t hesitate to ask for modifications or substitutions to suit your dietary needs. Most restaurants are willing to accommodate requests, such as steaming instead of frying, substituting a side dish for vegetables, or skipping the sauce. Be polite and respectful when making your requests.
10. Practice Mindful Eating: Slow down and savor your meal. Take the time to chew your food thoroughly and pay attention to your body’s hunger and fullness cues. By eating mindfully, you’ll be more aware of when you’re satisfied, helping you avoid overeating.

Remember, making healthy choices while eating out is about balance and moderation. It’s okay to enjoy a treat or indulge occasionally, but aim to make the majority of your choices nutrient-dense and aligned with your goals. By applying these tips, you can navigate restaurant menus with confidence and continue to nourish your body even when dining out while traveling.